141220

Comp Class

As a team, one partners works while the other rest. Except Burpees are alternating. 

Matt Stock and i partners 

50' unbroken handstand walk

40 Burpees

40 back squat at 225 

40 Burpees

40 dead lift at 225

40 Burpees

40 hspu (strict)

40 Burpees

40 c2b

Time was 16:13 I think. Can't remember when we started. May have been 15:13

Handstand walk was fine

Did the back squat as set of 20. I didn't want to have to clean the bar up again. Last 8 were kinda slow but they were fine

Did 5's on the dead lift. Probably could have done more but I didn't see a point. 

Hspu were fine. Did all 5's and 3's. Got a little slow at the end but no big deal. I did more of these then Matt

Did 5's for the c2b. Probably could have done 10's at least to start but didn't see a point at the time.  Transitions on this should be so quick that it shouldn't matter but looking back we didn't transition fast enough and it was the last thing so no need to save energy. Probably should have done bigger sets. 

141219

Days are off because of gym comp

Day 16

70 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

7 + 28

Felt good today. Pushed at the end to get some extra reps but felt steady throughout. 

141217

Day 13
A. 12 Min EMOM 1 Power clean @ 95% 1rm

235

These were all pretty bad. I don't feel like I was slamming my hips but my feet didn't move back at all and every one except my warm up and 3rd rep were squat cleans. 

B. Push Jerk 5x5 rest 2 minutes

185, 195, 205, 205, 215

I should do more next time. Jerk felt pretty good. Bicep hurts a little but not during work, in between sets. 

C. 4-6 Front Squats 4-6 Front Squats 3 seconds down 3 seconds pause 3 seconds up rest 2 minutes x5

165 x5

165 x5 I start inching forward with my chest which put more weight in wrists/biceps. Doesn't help. Need to keep chest up

165 x4

165 x4

T spine tight, biceps hurts a little. Just trying to stay tight and chest up. 
+
30 Min Z1 AD

I took a 40mn run instead of AD. Felt good to get outside even though it's cold, miserable and dark at 4pm. 

141216

Day 11
A. Push Press 1 rep every 30 seconds for 30 reps @ 60% 1rm

145

Felt good

2k row

100 cal AD

100 burpees

20:21

Rowed about a 7:20 2k, hamstrings were tired, forearms/bicep too

AD was standard- sucked. About 5-6mn

Burpees slow but continuous- 7mn ish

141215

Gym vs Gym Comp

Snatch ladder:

155,165,175,185,195,205

1:50 took my time but missed 205 on first try, then got it. 

8mn AMRAP

30 snatches #75

30 pull-ups

30 snatches #95

30 pull-ups

30 snatches #135

128 fairly happy with this. Felt like I was in control the whole time until the last few reps. Paced it well for me. 15 and 15 on first set of snatch. 7, 5's and 3's on second set of snatch. Singles on last set

Did 10's for first set of pull-ups. Can't remember what I did for second set but it was in control, didn't burn out. 

141213

Comp class

Partner workout

50' UB handstand walk (30 burpee penalty if fall)

6 pull-ups, 4 C2B, 2 bar mups

80' Walking lung with 155/105 on back

6 pull-ups, 4 C2B, 2 bar mups

80' Walking lung with 155/105, front rack

6 pull-ups, 4 C2B, 2 bar mups

80' Walking lung with 155/105, over head

12:05 total time. Hard to say where this stacked up with rest of the teams because people started at different times but in guessing it was the fastest or close to it. 

I did everything unbroken except I dropped the bar with 1 lung left in oh position. Then I failed once and then go it. Just struggled to stand up without dropping it at that point. 

I felt good about this. Was happy I could get through the pull-up,c2b, mups as one set all 3 times. 

Jo didn't get the handstand walk so I got a little extra rest but I think I was probably the fastest overall individual, I think tony was the only other one to go unbroken but I'm not sure if he got has handstand walk. 

141212

Day 12
60 Min AMRAP @ 60% (Keep HR below 120 BPM)
AD 20 Cals
10 Burpees
10 Pull ups
10 Thrusters 75lbs
10 Box Jumps
Row 500M
10 Power Snatches 75lbs
10 HSPU
10 KB Swings 2 Pood
10 Toes to Bar

6 rounds + 20 cals. 

I think this was above 120bpm. I was pretty tired after about 30mn. Row and ad were conversationals and transitions were slow and easy but the movements themselves where kinda taxing. Especially the weighted stuff.